Jan. 5, 2021
In this edition of Pilates for XTERRA Heather Palmer leads us in classic Pilates exercises that mimic the swim-bike-and-run motions of XTERRA.
Pilates Triathlon Program
“Running” - Lay on mat with spine fully pressed into your mat. Bring legs up into a reverse tabletop position lower left toe down to touch mat while keeping a 90° bend in the knee x8, repeat with Right leg x8 and then, with legs together being both toes down to touch the mat x8. Be minded up that your lower back does not lift off your mat while you lover your toes down toward the floor.
“Biking” - Remain on your back, you will bicycle your legs through full range of motion x8 and then reverse direction x8. To increase challenge lift head and shoulders off the mat.
“Swimming” - Lying face down on your mat extend arms above your head. Practice lifting chest and arms x 4 while keeping lower body pressed into mat. Then practice lifting lower body up off the mat x4. When ready lift upper and lower body off your mat and begin to swim your arms and legs together by alternating the raising and lowering of limbs.
-Push back to a recovery pose to finish.
Heather Palmer is NASM and AFFA certified personal trainer, Pilates, Barre, and indoor cycling instructor based in Oahu, HI. She discovered Pilates after suffering from a back injury, and was so impressed with the changes she saw and felt in her own body she became a Pilates instructor so she could help others do the same.
Past Pilates for XTERRA Videos:
LIVE – Routine for Beginners
Part I – Swimming
Part II – The Bridge Pose
Part III – Abdominal Exercises
Part IV – All Fours
Part V – The Hundred
Part VI – Side Planks
Part VII – Sculpted Arms
Part VIV – Lower Body Sculpting
